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A. Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than last time)
Rest 2-3 minutes
B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
9 Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbells
A. Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than last time)
Rest 2-3 minutes
B. Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
15 Push Press (115/75lbs)
15 Pull-Ups”
A. Three sets for times of:
15/12 Calorie Row
12 Kipping Handstand Push-Ups to 4″/2″ Deficit
1 Legless Rope Climb FROM L-Seated Position
Rest 60 seconds
B. Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%
C. For time:
100 Double Unders
27 Thrusters (95/65 lbs)
30 Bar Facing Burpees Over the Barbell
27 Thrusters (95/65 lbs)
100 Double-Unders
D. Three sets of the following complex:
20 Dumbbell Tate Press
20 Dumbbell Skull Crushers
20 Dumbell Floor Press
Rest 2 minutes
Followed by…
One set of:
100 Banded Push Downs
Optional Additional Conditioning Session Ten sets of: Row 500 meters @ 2000 meter PR pace -2 seconds
Rest 60 seconds